Apologies for the delay this week.  Have been waiting for the results of the race I did but they still haven’t come through so will just have to write everything up without knowing the exact results.

Mon 13 Sep           

2:36pm  6 miles  
7:08pm  8 miles including track session at Wythenshawe.  1x800m, 2x1200m, 1x800m (all off 2mins).  2:16, 3:26, 3:29, 2:16.  After a great final tempo run on Thursday and a good session of alternating miles and 800m reps on Saturday, I had hoped to be running a little quicker and stay with Matt Barnes.  I feel strong as an ox from all the progression runs, tempos and long reps but lacking a bit of leg turnover. 

Tue 14 Sep 
7:03pm  10 miles including track session at Altrincham.  24x200m.  40secs recovery for the first 4 reps, 35 for the next 4, 30 for the next 4, etc.  15secs recovery for the last 4 reps.  34, 33, 33, 33, 33, 33, 33, 33, 32, 33, 32, 33, 34, 32, 33, 33, 33, 33, 33, 32, 33, 33, 33, 32.  Andy was doing this as his first track session back, decided to keep him company.  200m reps in 33/34 would just be like extended strides and was just what I needed in terms of leg turnover.  

Wed 15 Sep           
2:48pm  6 miles   

7:11pm  7 miles including 8x300m (100m jog).   49, 49, 49, 49, 48, 48, 49, 45.  Took it steadier than usual after the last 2 days then hit the last one slightly harder than usual.  Felt better on the faster one!

Thu 16 Sep 
REST DAY                         
                 

Fri 17 Sep    
12:42pm  6 miles easy with Andy Nixon.

Sat 18 Sep  
1:46pm 8 miles including leg 2 of the North West Relays.  This relay combines the Cheshire, Greater Manchester, Merseyside and Lancashire county championships.  Felt really, really good today.  Still felt strong but felt like I had a bit of pace as well which was good, think doing Tuesday as an extra helped a lot.  Sadly no official results so can’t say for sure but we’re pretty sure I ran the fastest leg of the relays.  I timed myself at 14:24 for the 3 mile course.  Our first leg runner had a great run and I set off in 2^nd place, 6secs down on the leader.  Once I hit the front I just concentrated on running hard but essentially it was a time trial.  As good as I could have hoped for the week before the marathon.

Sun 19 Sep 
12:56pm  13 miles with Andy.  Nice and easy.  Started with six of us from my house.  Very very muddy.

Weekly Mileage: 64